Thursday 4.26.18

Essentials:
A.
12min
Advanced Rehab Warm Up Movement #1
Tall Kneeling Kettlebell Halo x 4 reps each direction
Advanced Rehab Warm Up Movement #2
Single Kettlebell Turkish Sit Up x 8 reps per side
Advanced Rehab Warm Up Movement #3
Plank Pull Through with Kettlebell x 8 reps per side

B.
16 min EMOM
1. Turkish Get Up x 1 rep per Arm
2. Wall Sit x 45 sec
3. Bike x 45 sec @55/50 rpm or greater
4. Walking Lunge x 20 steps

C.
Mobility
Seated Forward Fold x 1min
Squat Hold x 45sec
Saddle x 1min
Squat Hold x 45 sec
Pigeon x 1min per side
Squat Hold x 45 sec
Seal x 1min
Squat Hold x 45 sec

Fitness/Performance:
A.
12min
Advanced Rehab Warm Up Movement #1
Tall Kneeling Kettlebell Halo x 4 reps each direction
Advanced Rehab Warm Up Movement #2
Single Kettlebell Turkish Sit Up x 8 reps per side
Advanced Rehab Warm Up Movement #3
Plank Pull Through with Kettlebell x 8 reps per side

B.
16 min EMOM
1. Turkish Get Up x 1 rep per Arm
2. Wall Sit x 45 sec
3. Bike x 45 sec @55/50 rpm or greater
4. Walking Lunge x 20 steps

C.
Mobility
Seated Forward Fold x 1min
Squat Hold x 45sec
Saddle x 1min
Squat Hold x 45 sec
Pigeon x 1min per side
Squat Hold x 45 sec
Seal x 1min
Squat Hold x 45 sec